Name: Playbook - Alina Astilean - Day 1: Lower Body
Uploaded: 2021-09-10T16:26:27.672Z
Duration: 45 min
Description: Day 1: Lower Body

Cool 
Finally did correctly the ampr but its just uncomfortable changing so much, between weights but manageable and it rocks!!!!

Lillian

Dude! I didn’t understand the ampr at the end and i was doing each ex for 8 min jajaja dead!!! Next time i do it correct 
I like it!!!!

Omg that AMRAP at the end leveled me 😂

Day 1: Lower Body

Glute Warm-up
1 set


Circuit 1
2-3 sets

DB Squats x 10 to 12
Elevated Reverse Lunges x 10 per side (do all reps on one side before switching to other side)


Circuit 2
2-3 sets

Barbell Weighted Hip Thrusts x 15 with 2 second hold at the top (can use DB if no BB available) 
DB Deadlifts x 10 
Elevated Glute Bridge March x 30 sec

AMRAP 6

DB Squat Cleans x 8
KB Swings x 16
Deadman Burpees x 8

Please perform this warm-up before every leg day. 

1 round through for 50 seconds of each exercise below with a 10 second break between.  

*Set a timer for 50 seconds on, taking a 10 sec break in between to move from one exercise to the next.  You only need to do the circuit one time. 

1. Banded Side to Side Steps 

2. Banded Box Steps 

3.Banded Squats 

4. Banded Glute Bridges 

5. Banded Glute Bridge Knee Openers

-start shoulder width apart, with band directly above the knees
-staying as low as you can, move side to side, pressing knees out against the resistance of the band

Banded Side to Side Steps

-start shoulder width apart, with band directly above the knees
-staying low in a half squat position, step forward and back, alternating which leg leads the movement

Banded Box Step

-place band directly above the knees, driving knees out against the resistance 
-drop into your squat without letting your knees buckle

Banded Squats

-begin by laying flat on the ground with your resistance band above the knees 
-slowly raise the hips up and down making sure to tuck the pelvis and engage the glutes

Banded Glute Bridges

-start lying flat on your back, band directly above the knees, hands by your side for support 
-lift into a glute bridge position and hold at the top
-drive your knees against the resistance of the band, trying to keep feet flat on the ground

Banded Glute Bridge Openers

Glute Warm-Up

-start standing upright, feet wider the shoulder width apart, with DB's on your shoulders in a front rack position
-drop as deep as you can into your squat, maintaining the same grip on the DB's and keeping elbows high
-keep chest up and gaze forward, always at eye level

DB Squats

-stand on a slightly elevated surface 
-you can hold your weights where ever you prefer 
-step back into your lunge, keeping front foot flat, tap your back knee to the ground abs power back up to the start
-please perform full amount of reps on one side before switching to the other

Elevated Reverse Lunges

Circuit 1

-place barbell comfortably across hips (use a pad for support)
-keep feet wider then shoulder width apart
-keep chest and eyes facing forward 
-drop glutes down towards the ground, while ensuring you are still looking forward and not at the ceiling 
-thrust up to the top by pressing through the heels of your feet and squeezing your glutes 
-ensure knees do not buckle in

Barbell Weighted Hip Thrusts

-keeping DBs by your side, hinge at the hips and start to descend down towards your feet
-keep knees slightly bent, gaze forward and down, shoulders retracted and lats engaged 
-once you are at the bottom, squeeze your glutes and drive your hips back forward 
-start with lightweight and ensure you are comfortable with technique before scaling up

DB Deadlifts

-start with your mid back on the bench, and both feet flat on the ground 
-keep upper chest and gaze forward (pretend there is a mirror in front of you, and you can see your upper chest in that mirror the entire duration of the movement)
-drive one knee up towards your chest, pressing your hips up as much as possible 
-continue alternating between legs, making sure you keep your glutes and hamstrings engaged

Elevated Glute Bridge March

Circuit 2

AMRAP stands for as many rounds as possible.  For this AMRAP, you will do as many rounds as possible of the circuit below within the specified amount of minutes (8 minutes).  I encourage you to pick weights that are challenging, but will also allow you to keep moving.  Always go at your own pace and do the best you can.  

Workouts like this are usually good testers to repeat a few weeks down the line and gauge how your conditioning has improved, so work on improving your performance each time you perform it.

-start standing with DB's by your side
-hinge at the hips, descending towards the ground
-once you get to the bottom, start to "shrug" the DBs up into a clean position, and simultaneously drop into a squat so you can get under them
-catch on your shoulders in a front rack position, and stand up to the top
-drop the DB's by your side, and repeat the movement

DB Squat Cleans

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-keep abs engaged

KB swings

-start standing with feet roughly shoulder width apart
-drop down into a burpee, placing hands on the ground, and either jumping or stepping back
-once you are completely flat, extend arms straight out to the side 
-push yourself back up, and jump or stand back up to your starting position

Day 1: Lower Body

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